0 – 0 BPM
Training within this range optimizes the utilization of stored body fat for fuel while maintaining a sustainable intensity.
Understanding Your Fat Burning Heart Rate Zone
Achieving weight loss goals isn't just about how hard you work, but how smart you train. The "Fat Burning Zone" refers to a specific intensity of exercise where your body primarily uses stored fat as its main energy source instead of carbohydrates.
How the Calculation Works
This calculator utilizes the Karvonen Formula, which is widely considered more accurate than simple age-based formulas because it accounts for your individual fitness level through your Resting Heart Rate (RHR).
The mathematical process follows these steps:
- Max Heart Rate (MHR): 220 – Age.
- Heart Rate Reserve (HRR): Max Heart Rate – Resting Heart Rate.
- Target Zone: (HRR × Intensity%) + Resting Heart Rate.
Heart Rate Intensity Chart
| Zone | Intensity % | Benefit |
|---|---|---|
| Warm Up | 50% – 60% | Improves health and recovery. |
| Fat Burn | 60% – 70% | Maximizes fat metabolism and endurance. |
| Aerobic | 70% – 80% | Increases cardiovascular fitness. |
| Anaerobic | 80% – 90% | Increases speed and power. |
Real-World Example
Consider a 40-year-old individual with a resting heart rate of 70 BPM:
- Max HR: 220 – 40 = 180 BPM.
- HR Reserve: 180 – 70 = 110 BPM.
- Lower Limit (60%): (110 × 0.60) + 70 = 136 BPM.
- Upper Limit (70%): (110 × 0.70) + 70 = 147 BPM.
For this person, maintaining a heart rate between 136 and 147 beats per minute would be the optimal zone for fat oxidation.
Tips for Success
To get the most out of your training, remember that duration matters in the fat-burning zone. Since the intensity is moderate, aim for sessions lasting 30 to 60 minutes. Always consult with a physician before starting a new vigorous exercise program, especially if you have underlying health conditions.